Comparing Nutrients in 7 ounces Potato Skin VS Dried Chives

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Dried Chives	23%	8%	69%

Macro Nutrients

	Potato Skin	Dried Chives	Recommended Dietary Allowance
Energy	3.97% 115kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	137% 52g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Dried Chives	Recommended Dietary Allowance
Vitamin A	0% 0μg	753% 6777μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	83.7% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	305% 3.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	1455% 1310mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Dried Chives	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	161% 1613mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	151% 1.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	80.4% 6.43mg	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	116% 2.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	173% 5874mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	92% 10mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Dried Chives per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Dried Chives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Dried Chives:

• 7 oz of Freeze-dried Chives contain more Vitamin A, 42.9 times more Vitamin B1, 39.5 times more Vitamin B2, 5.7 times more Vitamin B3, 7 times more Vitamin B5, 8.4 times more Vitamin B6, 6.4 times more Vitamin B9 and 57.9 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Dried Chives:

• 7 ounces of Potato Skin have 41.6 times more Water than Dried Chives.
• While 7 oz of Freeze-dried Chives contain 27.1 times more Calcium, 1.6 times more Copper, 6.2 times more Iron, 27.8 times more Magnesium, 2.2 times more Manganese, 13.6 times more Phosphorus, 7.2 times more Potassium, 31.3 times more Selenium, 7 times more Sodium and 14.6 times more Zinc than Raw Potato Skin.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Freeze-dried Chives contain 5.4 times more Energy, 35 times more Fat, 7.3 times more Omega 3, 40.5 times more Omega 6, 5.2 times more Carbohydrate, 10.5 times more Fiber and 8.2 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Potato Skin VS Dried Chives

What are the health benefits of Potato Skin compared to Dried Chives?

Potato skins are a good source of fiber, potassium, and vitamin C, while dried chives are rich in vitamins A and K. Both can contribute to a well-rounded diet, but potato skins offer more fiber and potassium, which are important for heart health and digestion. Dried chives can add flavor and small amounts of essential nutrients to dishes.

Can I lose weight easier by eating more Potato Skin or Dried Chives?

Both potato skins and dried chives can be part of a healthy diet, but neither one alone will guarantee weight loss. To lose weight, it's important to focus on overall calorie intake, portion sizes, and the quality of your diet. Incorporating a variety of nutrient-dense foods like fruits, vegetables, whole grains, legumes, and lean proteins, while being mindful of portion sizes, can support weight loss in a healthy way.

Should I eat more Potato Skin or more Dried Chives to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Both potato skin and dried chives are not significant sources of protein. Instead, consider incorporating foods like legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

What is the environmental impact of producing Potato Skin compared to Dried Chives?

Potato skins have a lower environmental impact compared to dried chives. Potatoes require less water, fertilizer, and energy to grow compared to chives. Additionally, potatoes are a staple crop in many regions, making them more sustainable and accessible.